Make 2012 A Healthier You “Exercise is your king, and nutrition is your queen. Together they create your fitness kingdom."
Jack LaLanne Whatever your goals are for this New Year, exercise and nutrition are equally important. One of the top reasons why people are in poor health today (physically, mentally, emotionally, etc.) is due to malnutrition. If you have goals for your body, you need to give it balanced high quality nutrients. If you do not, you will perpetuate poor health and feel like you are continually fighting an uphill battle. Nutritional keys to pair with exercise: - Remember – your body needs to have insulin to store fat. For optimal body composition you need to remove/minimize foods from your diet that stimulate insulin. These would include grains (pasta, bread, cereals, granola bars), rice, and potatoes. Some people need to be more strict than others.
- Start your day with a balanced breakfast and do not go for long periods of time without eating.
Protein – essential building block for your muscles and your metabolism. Regardless of your eating plan, protein needs to be prioritized. The average active woman should be eating 3-5 oz per meal from lean, grass fed/wild sources (beef, chicken, turkey, fish, eggs) - Vegetables – most Americans are not eating enough vegetables. We need 9-13 servings of vegetables and fruits per day, with the majority of those coming from vegetables. They are to be your primary source of carbohydrates, especially if you are try to lose body fat.
- Healthy fats – important for hormones, blood sugar balance, metabolism, skin, etc. Your best sources are going to be coconut (oil), nuts, seeds, avocado, olives (oil)
- If you are trying to burn fat, do not eat right before exercising. You should be eating every few hours, so your blood sugar should be fine. If you cannot get through your workout, have a protein shake 45 minutes before.
- You need protein after a workout (within 30-45 minutes) to build your muscles. Protein powders are a nice option, because they are quickly absorbed
Christina Swigart, M.S., UpLift Licensed Nutritionist |
